CLIENT

ASSESSMENT
MATRIX

Name: Carl

FITT Principles

What
frequency do
you suggest?
3-5 days per
week
2-3 nonconsecutive
days per week

What intensity
do you
suggest?
60-80% HRR

Flexibility

2-3 days per

week

To point of
mild
discomfort or
tightness.

Hold for 10-30

seconds at
point of
tightness.

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Increase
frequency to 34 days per
week
Gradually
increase the
number of
days to 3-4 per
week.

Jog every
other day

Increase time
gradually to at
least

Workout on
weight
machines
every other
day to allow
muscles to
recover
between
sessions.

Gradually
increase
weight during
each session
to increase the
amount of
effort.

Cardiovascular
Activity
Muscular
strength and
endurance

Muscular
strength and
endurance

Flexibility

CLIENT

Name: Sally

Moderate

What time do
you suggest?
20-60 min
each session
2-4 sets of 812 repetitions

What type of
activity do
you suggest?
jogging
Resistance
training on
weight
machines
Dynamic
Stretching:
shoulder,
chest, upper
back, &
abdominals.
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.

Working
specific
muscle
groups to
facilitate
sports
playing and
to increase
upper body
muscle mass.

ASSESSMENT
MATRIX
FITT Principles

What
frequency do
you suggest?
3-5 Days Per
Week
2-3 days per
week

What intensity
do you
suggest?
Moderate

What time do
you suggest?
20-30 Minutes

What type of
activity do
you suggest?
walking

Moderate

1-3 sets of 812 repetitions

Resistance
Bands

2-3 days per

week

To point of
mild
discomfort or
tightness.

Hold for 10-30

seconds at
point of
tightness.

Static
Stretching:
shoulder,
chest, upper
back, &
abdominals.

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Gradually
increase
frequency to 56 days per
week.

Walk on most
days of the
week at the
same times
each day
walked.

Use intervals
to increase
percentage of
maximal HR.

Muscular
strength and
endurance

Gradually
increase
frequency to 34 days per
week

Increase hold
time to 30-60
seconds at
point of
tightness

Flexibility

Increase
number of
times a
movement is
completed.
Should

Perform
exercise at the
same time
each day
when
performed
Should be
done several
times a week
(3-4).

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
The
repetitive,
rhythmic,
and
continuous
movement of
the muscles
of legs in
walking.
Focus on
increasing
overall
strength and
fitness.

Cardiovascular
Activity
Muscular
strength and
endurance
Flexibility

Perform
exercises
several times
per week
consistently.

Enhance
general
strength
ROM. Helps
to prevent
injuries.

gradually
become more
difficult or
challenging
over time.
CLIENT
ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What
frequency do
you suggest?
3-4 Days Per
Week
2-3 days per
week

What intensity
do you
suggest?
Moderate (910 mph)
Moderate

What time do
you suggest?

2-3 days per

week

To point of
mild
discomfort or
tightness.

Hold for 10-30

seconds at
point of
tightness.

Static
Stretching:
shoulder,
chest, upper
back, &
abdominals.

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Gradually
increase to 4-5
days.

Will ride at
least every
other day for
at least one
hour.

Use intervals
to increase
maximal HR.

Muscular
strength and
endurance

Gradually
increase
frequency to 34 days per
week.

Use weight
machines
every other
day. Will allow
muscles to

Gradually
increase
weight or
number of sets
during each

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
The
repetitive,
rhythmic,
and
continuous
movement of
the muscles
in peddling.
Focus on
increasing
whole body
strength,
including

Cardiovascular
Activity
Muscular
strength and
endurance
Flexibility

30-60 minutes
per day.
1-3 sets/8-12
reps

What type of
activity do
you suggest?
Bicycling
Weight
machines

recover
between
workouts.

arms, legs,
shoulders,
abdomen, &
upper back.
Enhance
general
strength &
ROM. Helps
to prevent
injuries.

What type of
activity do
you suggest?
Running,
biking.
Push-ups &
pull ups

Flexibility

Increase
number of
times a
movement is
completed.

CLIENT
ASSESSMENT
MATRIX

Name: Justin

FITT Principles

What
frequency do
you suggest?
Daily

What intensity
do you
suggest?
Moderate

What time do
you suggest?

3 days per
week,
performed
every other
day to allow
muscles to
recover.
Daily

Moderate

15 minutes

To point of
mild
discomfort

Hold stretch
for 10-30
seconds
repeating 2-4
times

Static
stretches of
arms, torso,
shoulders, &
legs

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Gradually
Increase
distance.

Use intervals
to increase
maximal HR.

Muscular

Gradually

Perform these
exercises daily
at same time
each day.
Perform

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Increases
overall
strength and
endurance.
Working leg

Cardiovascular
Activity
Muscular
strength and
endurance

Flexibility

Should be
done several
times a week
(3-4), and
work up to
daily.

session to
increase the
amount of
effort.
Perform
exercises
several times
per week
consistently.

45 minutes

Exercise just

strength and
endurance

increase
number of
each exercise
performed.

exercises
consistently
every over
day.

beyond the
amount that
comfortable
when exercise
becomes easy
to perform.

Flexibility

Continue to
increase the
stretch to the
point of
discomfort as
you become
more flexible.

Perform
stretching
exercise on a
daily basis
before working
out, after a
brief warm up.

Stretch joints
carefully to the
point of
tightness or
mild
discomfort and
hold for 10-30
seconds.

muscles to
increase
strength and
speed for
performance
while playing
football.
Stretch those
joints and
muscles that
are beneficial
to
performance
of football.